Wednesday

Omega CrossFit – CrossFit

Warm Up:
10 Minutes.
.
CWOD:
8 Minute Cap.
10-1.
Wall Balls
Pull Ups
.
SWOD:
12 Minutes
Complex
Build
3 Hang Cleans
1 Full Clean
.
CWOD:
12 Minute AMRAP.
10 Thrusters
15 Hang Cleans
300 m Run
10 Hang Cluster
20 Back Rack Lunges
300 m Run
L4-(135/95)
L3-(115/75)
L2-(95/65)
L1-(75/55)

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